To boost your mobility, which is essential to power on the bike, Morris recommends full-body exercises like the three below (listed in order from least to most difficult). Work these moves into your routine—at least 4 hours before you ride, if possible, for maximum benefits—and get ready to pedal longer and more powerfully than ever before. Bonus: They’ll also make yard work easier.

1. Stand with your feet about shoulder-width apart. You can do this move with just your body weight (with your hands in prayer position), or hold a medicine ball, kettlebell, plate, or dumbbell in front of you at about chest height.

2. Lower your hips back and down at the same time, keeping your weight on your heels. Your knees should be pressing outward, and at the depth of your squat they will just begin to track over your toes.

3. Quickly explode upward and jump off the ground a few inches. As long as your torso stays upright, you can do whatever feels natural with your arms, given the object you’re holding.

You can do these two different ways. To focus on building strength, use more weight and fewer reps. For example, holding a 20-pound ball, do 10 squat jumps, rest thirty seconds, and repeat, for a total of five minutes. To build stamina, use less weight, but do them faster: See how quickly you can complete 100 squat jumps while maintaining proper form. Then try to beat your time the next time you attempt the workout.

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MORE DIFFICULT: The Wall Ball

1. Stand facing a wall, approximately 2 to 3 feet away, holding a medicine ball at head height.

2. Lower your hips back and down at the same time, keeping your weight on your heels. At the depth of your squat your knees will just begin to track over your toes.

3. Stand up quickly and thrust your arms overhead as you throw the ball upward at the wall. Aim for a mark at least 10 feet above you, and try to hit it (or above it) with each throw. Catch the ball, then return to your squat position.

ENTRY LEVEL: Squat Jumpdd

MOST DIFFICULT: The Thruster

1. Stand with your feet about shoulder width apart. Hold a barbell in front rack position—with the barbell resting on your chest, your hands wider than your shoulders, and your elbows driving forward. You can also do this with dumbbells, holding them above your shoulders.

2. Lower your hips back and down at the same time, keeping your weight on your heels. At the depth of your squat your knees will just begin to track over your toes.

3. With a quick, explosive extension, stand up and use the momentum to push the barbell over your head in an overhead press. You may have to pull your head back as you drive up your arms. At the top of the move your arms, hips, and knees should be fully extended.

4. Lower the barbell or dumbbells to return to your starting position. That’s one rep.

As with the squat jump, your number of reps will increase as your weight decreases. Using a heavy weight? Do three sets of three reps, resting for 2 to 3 minutes between sets. Or, you could build endurance by doing 200 reps with a lightweight PVC pipe.

Only have time for a short workout? Make sure you hit this move:

Editor's Note: This article first published in the March 2017 print edition of Bicycling. Subscribe today!

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